MuscleDriver USA 8-Week Strength Cycle

MuscleDriver USA 8-Week Strength Cycle

Rebecca and I

Below is the strength cycle that produced massive results for our team at MDUSA. It was a simple cycle that utilized a few of the principles that are common in most of my programs like DUP and pauses. Here are a few of the results:

Tayler Harris set a massive 22lb PR in the Back Squat nailing 160k/352lb. Ariel Stephens crushed a 140k/308lb Front Squat, which is more than double body weight. My man Trevor Britton set several PRs, but my favorite was his Jerk of 170k/374lb paused in the dip.

These strength PRs have already transferred to some massive Snatch and Clean & Jerk PRs, so I am very pleased with the 8 Week Program. They were still performing the Snatch and Clean & Jerk, but the priority was the strength cycle. We should all spend quality time throughout the year to bring our General Strength up some.

This cycle was designed to increase squat and overhead strength. The key is to target whatever your weak spot is. We wrote individual workouts for the athletes designed to target muscular imbalance. We prescribed exercises like: OH Axle Carries, Farmer’s Walk, Suitcase Deadlifts, Waiter’s Squats, Pull-ups, Rows, GHRs, RDLs, and Unilateral RDLS to name a few.

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First I have to give a shout out to the company that took a risk at having a professional Weightlifting Team. MDUSA has given all of us on the team a chance to realize our dreams. If you love weightlifting, I recommend supporting the company that is giving back:

MuscleDriver USA

Below is the 8-week workout:

Weeks 1-3

Week 1
Day 1
Push Press 8RM, then -5&-10% for 8
Back Squats with 2 sec pause 8RM, then -5&-10% for 8

Day 2
Jerks pause in dip and catch 3RM, then -5&-10% for 3
Front Squats with 2 sec pause 5RM, then -5&-10% for 5

Day 3
Push Press Take -10% of best 8RM from Day 1 for 3 sets of 8
Back Squats Paused 2 sec 3RM, then -5&-10% or 3

Week 2
Day 1
Push Press 8RM, then -5&-10% for 8
Back Squats with 1 sec pause 8RM, then -5&-10% for 8

Day 2
Jerks pause in dip and catch 3RM, then -5&-10% for 3
Front Squats with 1 sec pause 5RM, then -5&-10% for 5

Day 3
Push Press Take -10% of best 8RM from Day 1 for 3 sets of 8
Back Squats Paused 1 sec 3RM, then -5&-10% or 3

Week 3
Day 1
Push Press 6RM, then -10% for 6
Back Squats 8RM, then -5&-10% for 8

Day 2
Jerks pause in dip and catch 3RM, then -10% for 3
Front Squats 5RM, then -5&-10% for 5

Day 3
Push Press Take -10% of best 6RM from Day 1 for 3 sets of 6
Back Squats 3RM, then -10% or 3

Week 4
Day 1
Push Press 5RM, then -5&-10% for 5
Back Squats with 2 sec pause 5RM, then -5&-10% for 5

Day 2
Jerks pause in catch 1RM, then -20% for 3×3
Front Squats with 5 sec pause 3RM, then -5&-10% for 3

Day 3
Push Press Take -10% of best 5 from Day 1 for 3 sets of 5
Back Squats Paused 5 sec 1RM, then -20% or 3×3

Week 5
Day 1
Push Press 5RM, then -5&-10% for 5
Back Squats with 1 sec pause 5RM, then -5&-10% for 5

Day 2
Jerks pause in catch 1RM, then -20% for 3×3
Front Squats with 3 sec pause 3RM, then -5&-10% for 3

Day 3
Push Press Take -10% of best 5 from Day 1 for 3 sets of 5
Back Squats Paused 3 sec 1RM, then -20% or 3×3

Week 6
Day 1
Push Press 5RM, then -5&-10% for 5
Back Squats 5RM, then -5&-10% for 5

Day 2
Jerks pause in catch 1RM, then -20% for 3×3
Front Squats with 1 sec pause 3RM, then -5&-10% for 3

Day 3
Push Press Take -10% of best 5 from Day 1 for 3 sets of 5
Back Squats Paused 1 sec 1RM, then -20% or 3

Week 7
Day 1
Push Press 3RM, then -5&-10% for 3
Back Squats with 1 sec pause 3RM, then -5&-10% for 3

Day 2
Jerks pause in Dip 1RM, then -20% for 3×3
Front Squats with 5 sec pause 1RM, then -20% or 3×3

Day 3
Push Press Take -10% of best 3 from Day 1 for 3 sets of 3
Back Squats Paused 3 sec 5RM, then -5&-10% for 5

Week 8
Day 1
Push Press 3RM, then -5&-10% for 3
Back Squats 3RM, then -5&-10% for 3

Day 2
Jerks pause in Dip 1RM, then -20% for 3×3
Front Squats with 3 sec pause 1RM, then -20% or 3×3

Day 3
Push Press Take -10% of best 3 from Day 1 for 3 sets of 3
Back Squats Paused 1 sec 5RM, then -5&-10% for 5

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